Marking Time

"What has passed is already finished with. What I find more interesting is what is still to come." - Emil Zatopek

While for some teachers in Canberra it has been Marking time, I have been marking Time: just icing the leg and waiting for the rain to stop out there. We had six degrees maximum yesterday, but that was achieved at 9am after which it dropped to four degrees for the rest of the day. It rained here and produced snow down south. The leg icing might have been a pain in the cold weather, except we have a nice warm house so it is all good. And who wants to go anywhere in these conditions, let alone run outdoors?

It is the third of our 2k time trials tomorrow. And last week I forecast a water logged track, remember? It should be fun. If the track is not closed. The rain is forecast to intensify today and tomorrow.

Report on Monday night training:
Emma, Helen, Katie, Yelena, Caroline, Kathy, GeoffB, Neil, Ewen, Joel, Adam, and Ken ran 20 hill sprints on 90 seconds - I am so sorry I missed it!

Song of the Week. Hallelujah was sung by Rufus Wainwright in the movie Shrek. The original version was by Leonard Cohen. Here is a live version by Bon Jovi. With songs like this to listen to, who cares if I am not outside, running?


Record Holders

Debbie, Maria, Helen & Kerry with their W45 4 x 1500m Australian record certificates

What are AST percentages?

In yesterday’s ACTVAC handicap results I have included the AST% figures, and will do so in future, because they are an interesting way of comparing the times of each runner which takes their age into account.

What are AST percentages?

AST stands for “Age Standard Times”. They are calculated against the actual age of each competitor in an event.

In 1989 the World Association of Veteran Athletes (WAVA) developed the first age-graded tables in one-year age increments and they have since been updated.

The tables are composed of world class standards as a function of both age and distance. That means that for every age starting at age 8 and going to age 100 there are standards for every long distance running event, for every common track & field event, and for race walking.

Using the data in the tables it is possible to determine an age graded time (as seen in the results of the Australian Masters Championships in Hobart) and the equivalent percentage (as provided yesterday and with most ACTVAC results.)

Here’s an example of how the calculations are done for three masters men in a 10K race.



In the above example, the 64 year old man had the best performance, even though he had the slowest finishing time.

Rough “classifications” are recognised to be as follows:

100%= Approximate World Record Level
Over 90%= World Class
Over 80%= National Class
Over 70%= Regional Class

So when you see the AST% listed, you know that the higher scores are the better results. The scores give everyone a new incentive to improve their performances in a measurable way. And provide you with new rivals to challenge as you try and get a higher AST% than someone who has been ahead of you. Not to mention an extra reason to celebrate your birthday every year, not just every five years!


Are you short of energy?
Here's Katy's solution!

Beard Advantage

"It is not gymnastics or ice skating you know." - Emil Zatopek, when asked about his tortured expression during races.

Our runners at Mount Ainslie 9.3k. Often a backmarker's course, but not so this year. Martin Butterfield with a beard advantage in the cold weather won the handicap by a mere eight minutes, from Robert Ey having a very good run.

14 Peter McDonald M50 46:12 69.5%
21 Kathy Sims W55 46:26 81.9
22 Rod Lynch M45 36:22 84.3
25 Geoff Barker M60 47:25 73.1
29 Maria O'Reilly W50 42:32 86.0
44 Amanda Walker W35 43:51 73.5
46 Richard Faulks M45 37:59 81.2
48 Colin Farlow M45 36:23 83.2
61 Mick Horan M45 40:19 76.0
64 Alan Duus M60 46:20 74.7
69 Geoff Sims M55 49:06 68.8
70 Michael Freer M75 55:54 78.1
80 Charlie McCormack W40 45:56 70.9
81 Caroline Campbell W60 52:54 81.5
83 Annette Sugden W40 46:18 70.7
86 Peter Hogan M60 52:30 65.7
94 Barbara Tucker W55 57:06 68.0
101 Tony Booth M65 53:45 70.2

Mount Ainslie 4.5k: Kevin Matthews had a return-to-form win, with George Kubitzky second

14 Ken White M50 0:18:15 81.1%
18 Gary Bowen M50 0:18:21 78.6
24 Neil Boden M55 0:20:37 73.6
29 Katie Forestier W40 0:19:08 78.1
50 Maureen Rossiter W55 0:25:47 68.1

Monday Morning Monitor
My training progress
last week's target: n/a
achieved: 19k
year total to date: 2,226k in 25 weeks
this week’s target: I still might not be able to run...
weight: 66.5kg ▼

Saturday's road running at Molonglo Reach
Women’s 10k
1. Kathy Southgate W50 38:07
11. Thea Zimpel 43:18

Men’s 10k
27. Richard Faulks M45 38:47
42. Mick Horan M45 42:09
60. Geoff Barker M60 49:47

To out run a tiger?

"Great is the victory, but the friendship is all the greater." - Emil Zatopek

Two friends are walking in the jungle. Suddenly a tiger appears in the distance running towards them. One friend pulls a pair of Nikes out of his bag and quickly puts them on. With a surprised look, the other friend says, "you don’t really think you can out run that tiger with those?" I don’t need to out run the tiger”, his friend replies, "I just need to run faster than you”.

.. this week is at Parliament House on Monday for hill sprints - I may not get there, especially if I am told I still should not be running - and at Dickson on Thursday, where I will be timing a 2k time trial.

And this coming Sunday is the women's jogalong. I should be able to get there this month to cheer you on.

If you are running the Googong Dam Half Marathon this Saturday, best wishes. I hope the weather is great, 'cause the course sure 'aint!

Emil Zatopek

“Why should I practise running slow? I already know how to run slow. I want to learn to run fast.” – Emil Zatopek.



The amazing Emil Zatopek - from http://en.wikipedia.org/wiki/Zatopek, Zátopek is probably best known for his amazing feat of winning three gold medals in athletics at the 1952 Summer Olympics in Helsinki. He won gold in the 5km and 10km runs, but his final medal came when he decided at the last minute to compete in the marathon for the first time in his life and won. He also broke the existing Olympic record in each of the three events. His victory in the 5km came after a ferocious last lap in 57.5 seconds, during which he went from fourth place to first while Christopher Chataway, now second after being overtaken by Zátopek, tripped on the curb and fell.

Another link is http://www.runningpast.com/emil_zatopek.htm

Is it cold where you are?
No, you're dreaming. Here in Belconnen it was minus 6 to plus 7 yesterday. And I went for a run. It was sunny all day!! If not for the sun, it might have been cold.

Today in Belconnen it felt like another -6 start. It was -5.5 in Tuggeranong this morning, and Belconnen is usually 1 or 2 degrees colder.

Here is Tuggeranong Don's take of this morning's weather:


I wonder what the male runner at the back is looking for?

Torn hamstring symptoms:
See http://www.sportsinjuryclinic.net/cybertherapist/back/hamstrings/hamstringstrain.htm. I am possibly a grade 2 (two months?!) but certainly not a grade 3!

Thursday Track Training

Who was there: Matthew Neil Colin Me GeoffB Tony Joel Ken,
and Yelena. Where were the other girls?

What we did: a partly anaerobic session. Particularly aimed to help 800m runners.
(a) 100 on 100 off x 8 (4 laps)
(b) 50 on 100 off x 8 (3 laps)
(c) 100 on 50 off x 8 (3 laps)
with a short break after each set allowing everyone to catch their breath.

It was a beautiful night. The temperature was close to zero degrees with a lovely cool breeze. Matthew forgot his beanie and gloves. He won't forget again. No one shed items of clothing; all jackets etc stayed on through the three sets of sprints.

The session achieved its objective: I think this is the first time I have set an anaerobic agenda and had everyone in serious pain at the end! So last night's pattern will be noted and used again.

Next week: is the third round of 2km time trials.

Times achieved in the first two rounds:
Colin 7:09, 7.06
Rod 7:28, 7.22
John Lamb n/a, 7.44
Ken 7.46, 7.50
Matthew 8.16, 8.11
Maria 8.32, n/a
Roger 8.47, 8.32
Amanda n/a, 8.48
Geoff S 8.49, n/a
Neil 8.52, n/a
Kathy 9.25, n/a
Tony n/a, 9.09
Adam 9.38, 9.09
Caroline 9.50, n/a
Ruth 10.30, 10.45
Margaret 10.45, n/a

Conditions have not been ideal for the first two rounds, so I am predicting a waterlogged track next week and even faster times.

Shoe collection: only just bigger than mine and Friar's put together!

800m Time Predictor

It is difficult to predict 800m times, based on what you can do for other distances, with any degree of accuracy!

It is much easier to compare times across 1500m thru marathon, because these distances are predominantly endurance events.

It is also easier to compare times across 100m thru 400m, as these distances are predominantly strength events.

The 800m is a unique mix of strength, endurance (aerobic capacity), and anaerobic capacity.

The 400m is also partly anaerobic, particularly for us slower Masters athletes.

There are various Time Predictors around, and they tend to give wildly different results.

For example, take a look at http://run-down.com/statistics/calc.php, which compares various predictors. Their "average" column might be a good as any.

Even thinking about whether improvements in one distance will carry over into improvements in another distance, one must know how specific your training is.

Some training carries over. Some doesn’t. Training which improves you for one distance may have little or no affect on other distances.

As a rule then, there are three possible sets of distances one can specifically be training for at a given time.
(a) 100m to 400m
(b) 800m
(c) 1500m and above.

Even then, specific 400m training can compromise the 100/200.

And for elite senior athletes, the 1500m might be grouped with the 800m rather than grouped with longer distances, again because we are not elite senior athletes.

Our non-elite masters training group will focus on strength (hill work) and anaerobic training (interval work with short recovery) for the next six weeks.

But do check out http://run-down.com/statistics/calc.php to see what you might be capable of.

How I Hurt the Hammie

I shouldn't have raced on Anzac Day. It was only ten days after the marathon; I had run a reasonable time the day before at the BBQ Stakes, and when I got to the relay venue, I found out that I hadn't been included in the Life Members relay team although I had let them know I was available. But then I talked my way into being given a place in the team, not without resistance despite others running more than once. I should have shut up and gone home! The run was reasonably fast, but seemingly without problems, that is until I tried to pass the baton to the next runner. She (Beryl) took off too early, perhaps thinking me to be faster than I was. I stretched forward to get the baton into her hand, and "ouch"! A twinge at the top of the left hamstring. Only after feeling a bit sore there while trying to train later did I realise there was some damage. What followed was a slow BBQ Stakes and a slower Half Marathon, and the pain has seemed worse each day. Finally I got some professional advice; yes a tear, and no mustn't run. It is still sore now, so mustn't run!

Moral: Don't race two days straight. And avoid relays at all costs!

The plan is to resume running tomorrow, even if it means breaking my runs up into small components...

A riddle
Q: What is silver and hurts when it gets in your eye?
A: An airplane!

LOR+RUN=WOW

Someone has put my favourite song and my favourite movie together… AWESOME! And what a poignant ending.

It is Run by Snow Patrol, with clips from Lord of the Rings.

Now if only we had real broadband here in Stray-ya so it would load seamlessly... well, after it starts loading, the trick is to pause it, let it finish downloading, then play it through.

Monday Training
And the training group did some good work in snowy weather last night - hill sprints from Amanda, Sonia, Maria, Kathy, Helen, Katie, Jelena, Ewen, Gary, Mick C, Alan, Neil, Joel, Adam, Geoff B & Ken

Monday Morning Monitor

The CANADA FUN RUN FOR CHARITY, the Fun-Run-formerly-known-as-Terry-Fox, was held yesterday morning. The top 25 runners in the 5k and 10k are timed and recorded. We were well represented in these results, although not in the 10k men with its 39:30 cut off. Well done to all who ran, I am sure there were some good times back in the field.

Female 5km
5 Katie Forestier 20.27

Female 10 km
1 Kathy Southgate 38.42
7 Emma Adams 43.07
8 Helen Larmour 43.10
14 Amanda Walker 44.36
15 Sonia Verdhofen 44.37
17 Thea Zimpel 46.41

Male 5km
20 Ken White 20.04

It appears certain people ran together, or else are very close rivals.

My training progress
last week achieved: 8k
year total to date: 2,207k in 24 weeks
this week’s target: ?
weight: 67kg ▲
I have a serious hamstring injury. Should I resume running despite the fact that the hamstring is no better? We will see. I might be able to get away with jogging each day.

After the long trip to Brisbane, we walked into our son's house where we were greeted by the daughter-in-law. "So," she begins, "how long do you want to stay for this visit?"
"However long you want us," I responded.
What!" she exclaims, "You don't even want to stay for a coffee?"

By the way Scotty, the above is totally untrue, we had a wonderful time in Brisbane and our host and hostess were just perfect. And those two little grandsons were delightful.

Do I spy Tuggeranong Don or a very close likeness (blue t-shirt, sunnies) and many other familiar faces all around... click to enlarge.

Edit: Another 10k time, Mick Horan ~40.40. You cannot miss him in the photo, four across from Don, next to someone who looks suspiciously like Helen. Isn't it amazing how you can recognise someone with just a few pixels as clues?

Wild Life

BERLIN (Reuters) - An aggressive squirrel attacked and injured three people in a German town before a 72-year-old pensioner dispatched the rampaging animal with his crutch.
The squirrel first ran into a house in the southern town of Passau, leapt from behind on a 70-year-old woman, and sank its teeth into her hand, a local police spokesman said Thursday.
With the squirrel still hanging from her hand, the woman ran onto the street in panic, where she managed to shake it off.
The animal then entered a building site and jumped on a construction worker, injuring him on the hand and arm, before he managed to fight it off with a measuring pole.
"After that, the squirrel went into the 72-year-old man's garden and massively attacked him on the arms, hand and thigh," the spokesman said. "Then he killed it with his crutch." The spokesman said experts thought the attack may have been linked to the mating season or because the squirrel was ill.

Ewen is the caption winner for Friday's photo.
'I'd better time myself. These ultra runners are so slow at stopping the watch'

H2Overview

Runners are experts on the weather. Perhaps we should volunteer to be BOM weather predictors; although forecasts like “beautiful running weather” and “run your 80k in the first three days of the week, before the cold change arrives” might nonplus the average citizen. The BOM website is excellent; but I came across the “weather channel” website when searching for dam level data, something BOM doesn’t report..

Major city dam levels have been hardly affected by the rains this week and last. Thursdays reading had
BRISBANE: 18.4%
SYDNEY: 36.9%, but I heard in the news it is now up to 39.2%
CANBERRA: 30.1%
MELBOURNE: 28.5%
HOBART: 68.2%
ADELAIDE: 65.0%
PERTH: 20.5%

See http://www.weatherchannel.com.au/Magic94scripts/mgrqispi94.dll?appname=WC&prgname=WC&Template=DamLevels for any updates.

Freezing Friday

Thursday training
I don't know if anyone ventured out last night; it was trying to snow here; Dickson oval's elevation is close to 600m and the snow East of Canberra was down to 600m yesterday, so when the weather closed here in Holt (my home is also 600m) at 5pm, I decided not to venture out and head East to the track. In any case, I am recovering from injury, so I would have been standing/walking/freezing and not running.

A game
If you are enjoying the games, here is another: a superior series of logic puzzles. logic puzzles part one. These are click/drag/type puzzles. That is, to solve them, you need to do some clicking, some dragging, and some typing.

Synchronised starting

Click to enlarge. This photo just cries out for a humorous caption... any suggestions?

Footnote: The photo shows Carol Baird (ultra champion) and Griffin (simply a champion) seeing off two of the backmarkers in the Frylink (short distance) monthly ACTVAC handicap - John Lamb (better known as a middle distance track runner) and Katie. From one group back I managed to chase down John in that run, but couldn't quite catch Katie.

Let There Be Floods

Queensland Travel Story
Sunday 3rd was the day of Half Marathon at Doomben... It was humid and warm and windy, but the locals said it was cool. Everything is relative! I hadn't run much in preparation because my hamstring/glute was too sore ... sure enough, I couldn't achieve the 4 minute k target at all, the legs just would not turn over fast enough (does anyone else have this problem?) ... at 3k in 13 mins with sweat pouring off me from the effort, the body said "enough" ... at 5k in 23 minutes I told my body to take a running jump and picked up the pace a bit again, the incentive was to stay in front of the 100 minute balloons. Which I just managed.

Monday 4th was stinking hot at lunchtime when I jogged for two hours. And the hammy was a bit sore, But hey, where did that calf pain come from?

Tuesday 5th we went out to a playground with our grandchildren, the sun disappeared and it became cloudy and cool. The word best describing this is "harbinger". No run today.

Wednesday 6th we decided to go to Australia Zoo but the heavens opened and it poured; we drove up the highway 20kph under the speed limit given the conditions. (But we noticed that, as in Canberra, Brisbane truck drivers and P platers are exempt from driving safely). The lovely scenery was not visible. At that stage the weather was confined to SE Queensland and wasn't predicted to move SW and take hold in NSW the way it did. No run.

Thursday 7th we drove to Tenterfield. A pleasant drive.... No run. and Friday 8th to Muswellbrook. Not having a radio in the car, we had no idea that storms had hit the Hunter region. On the way there, Armidale at lunch time was freezing cold; the servo attendant said it had been beautiful weather until that day. Soon after Armidale we experienced light drizzle, which continued for the rest of the afternoon. At Tamworth we had to get out of the way of police cars and ambulances tearing up the highway to an accident in the wet, presumably. When we arrived at Muswellbrook we had no trouble finding accommodation, as many of the long weekend events had been cancelled due to the weather. Yes, lots of rain, news to us. No run.

Saturday 9th we visited a Hunter winery and cheese factory, quite a few tourists actually, and locals talking of heavy damage to their properties the previous day. Afterwards the drive to Newcastle that afternoon was through flood waters the whole way - the highway was open and the towns weren't cut off yet; water was receding but there were many abandoned cars, a common sight for the next 24 hours. After we had passed through, the rivers rose and did cause many closures. (We also saw for the first time the open cut coal mines; the previous day was the announcement that despite protests another would be built). Newcastle itself was a scene of devastation - many streets closed, traffic bottlenecks towards the CBD, most places without power, only a few service stations operating, cleanup work being done everywhere. We didn't get to see the big ship washed up on Nobby's Beach - that would have been some sight, but traffic jams put paid to that idea. We called in to see some friends in Adamstown (Newcastle suburb) and then found that the motels we had planned to check out were without electricity (watching TV by candlelight would have been tricky), Our friends had the bright idea of letting us have the house across the road for the night while the occupants were away! With their knowledge of course. So we had luxury for one night of our holiday. No run.

Sunday 10th we drove to the Central Coast to visit my cousin who had just returned from his mother's funeral in Adelaide (we hadn't known about this Aunt dying until the 9th, messages were left only on our home answering machine; that's all 3 Aunts departed in close succession) - saw damage everywhere first hand again including road subsidence (five people died in a car when the highway collapsed under them; how close were we?), then headed home to find Canberra had no rain at all when these storms were happening further North-East... and the rivers were kind enough to rise and cut of roads and towns only after we had passed through the storm ravaged areas. No run.

It's good to be back. But it sure is cold here. Yesterday the minimum here in Belconnen was minus 6, the maximum plus 7. Last night it rained; snowed in some areas (Sutton, Bungendore). And yes, I have a hamstring tear; sustained in fact way back on Anzac day when I stretched too far forward trying to hand a baton on in a relay race! Monday's attempt at running was my first for a week and I won't run again until this is fixed. 'Cause, the next big event is four months away and I want to be right for it. The calf is not torn, it just went out in sympathy.

Photos. I have updated http://mooregenerations.blogspot.com/ with new photos of all the grandchildren, including the Brisbane ones of course.



I am cutting down to one cup of coffee a day. Of course, it is a LARGE cup.
You go away for a few weeks and when you return, Geelong are on top of the AFL ladder. That can't be right!

Recent speedygeese results

Results ACTVAC Handicap Oakey Hill 7.5k
5 Charlie McCormack W40 35:27 73.6%
13 Richard Faulks M45 30:31 80.5%
15 Alan Duus M60 36:49 75.1%
17 Mick Charlton M55 40:57 64.1%
19 Helen Larmour W45 34:11 80.0%
21 Colin Farlow M45 29:33 82.1%
22 Geoff Barker M60 39:11 70.8%
36 Maria O'Reilly W50 35:09 83.5%
38 Rod Lynch M45 29:45 82.6%
40 Amanda Walker W35 35:57 71.7%
57 Peter McDonald M50 39:27 65.3%
68 Tony Booth M65 39:39 75.1%
75 Margaret McSpadden W60 45:28 70.2%
77 Cathy Newman W45 35:51 75.0%
78 Ruth Baussmann W55 44:19 69.6%
84 Michael Freer M75 46:42 74.2%
95 Annette Sugden W40 39:22 66.8%
100 Mick Horan M45 38:01 64.6%
102 Roger Pilkington M45 40:51 60.5%

Oakey Hill 3.5k
15 Ken White M50 14:33 81.4%
19 Katie Forestier W40 14:50 81.5%
22 Neil Boden M55 16:14 74.6%
37 Gary Bowen M50 15:15 76.4%

Results Pennington 12k
23. Richard Faulks M45 50:59
41. Roger Pilkington M45 57:21
51. Mick Charlton M55 66:48

Longstaff 8k – women
4. Kathy Southgate W50 32:54
Men
9. Ewen Thompson M50 41:13
11. Geoff Barker M60 41:49
19. Adam Robinson 42:39

Doomben Half Marathon - my official time was 1:38:47.1, giving me 174th in the field, or 8th M55.

How we trained

Monday night was a relatively still night; quite cool though. Because it was a holiday, some would have run earlier in the day. Those who did train were Adam, Alan, Emma, Ewen, Geoff B, Kathy, Ken and Neil. We ran 12 intervals on the small grass oval. I seem to have badly hurt my left calf to add to my strained glute and sore foot, both also on the left leg. So it's off to the medical professionals. They have patched me up in the past.

Monday Morning Monitor

My training progress
achieved last 3 weeks: 134k
year total to date: 2,199k in 23 weeks
this week’s target: 100k
weight: 66kg ▲

The Brisbane holiday meant that much less running was done. I will get back into a routine this week, and maybe run a slow 100k in total. The Terry Fox 10k is scheduled for Sunday. Would anyone like me to pace them? Nice and slow would be good.

Guess where I have been?

1. We decided to return to Canberra from Brisbane via the New England Highway and tour around the Hunter Valley district.
Hunter Valley is flooded, devasted, roads closed, towns cut off, rivers rising. We arrived after the torrential rain and left before the rivers rose, but not before a number of people died.

2. Then proceed to Newcastle and visit some friends.
Newcastle is mostly without electricity, has a coal carrier washed up on the main beach, and many closed roads. We arrived after their three nights of (a) thunderstorms (b) rainfall and (c) high winds.

3. Then visit some relatives on the Central Coast.
I would say every property we saw had some damage. Mostly from uprooted trees or fallen branches.

So we were in the three main disaster areas of the state as it was happening. We are very lucky to have timed it as we did and get through! And that's not all, more will be revealed! We haven't unpacked yet; I will tell a fuller story in a couple of days. Needless to say, we are home in one piece.

Mooloolaba

Our last full day in Brisbane. we decided to spend the day at the sunshine coast. The original plan was to go to Australia Zoo, but continual pouring rain meant an indoor venue was essential. So off to Mooloolaba and the underwater world for the day, awesome.

Australian Mountain Running Championships

1. Training: I heard that Griffin, Emma, Helen, Alan, Adam, Kathy, Strewth, Amanda, Sonia, Katie, Ewen, Geoff B, Yelena & Joel, Neil & Ken turned up last night at PH and all but the least brave ran 15 by 40 secs on 2 minutes. I will be back next Monday!

2. Coming Event: The Australian Mountain Running Championships are on Mt Majura in Canberra on 16 June. See www.mountainrunning.coolrunning.com.au

If you are intending to run, you should get your entry in as soon as possible. You don't have to be an elite runner. The most interesting field at the moment is the M70, which will be contested by Bob Chapman, Rad Leovic, Max Scherleitner, Tony Krantzcke and Ray Bramwell, proving you are never too old.

The M60+ and W50+ do have an easier course but still have to go to the summit and back.

For the elite, this is the primary selection trial for the World Mountain Running Championship (12.6km men; 8.4kms women) on 15 September in Ovronnaz, Switzerland. See http://www.coursedes2bains.org/presentation-wt07-fr.html

The courses for the Australian Championships are exactly the same as those for the 2005 Championships when the cut off for Australian team selection was 62:40 for the men's 13.3kms; 52:15 for the women's 9kms; 46:15 for the junior men's 9kms; and 27:00 for the junior girl's 4.7kms.

If you cannot run, but are interested in helping, still needed are a few more marshalls out on the course and people who can take pics. Contact John Harding by email at john.harding@aihw.gov.au or by phone on 6248 6905.

Monday Morning.

No "Monitor" this morning - no scales; probably a good thing. I ran 19k in over 2 hours before lunch. Not real quick, but it was a little hot.

1. The Call Centre Announcement

2. A reminder: the standard fee deadline for entries into the 2007 Gold Coast Airport Marathon and associated events is Wednesday 6 June. Entries received from Thursday 7 June onwards will attract a $20 late fee so get your entries in now and save! For all the event details and online entry please go to http:www.goldcoastmarathon.com.au.

We better get going if we are going to stay ahead of the weather.

Doomben 2007: After running the first three kms at 4:20s and feeling awful, I jogged the next two at 5s wondering if I should pull out. Then I saw the 1:40 balloons catching up and decided I would at least try to stay ahead of them for as long as I could. With a combination of painful shuffles and intermittent surges I held them off to the end. Final result, a terribly slow ~98:56. Part of the motivation to at least break 1:40 was that my very comfortable Canberra Marathon halfway split this year was 1:40:00.

So that is that. Before I race again, I must repair my left leg! Or trade it in for a new one.

Do you think you're an idiot?

Here's a test to prove it:

Missing link! It works. Thanks Aki... I just proved I'm not an idiot! (Ewen)

Lots of red buttons to press here. :)

not happy

Today in Brisbane I rear-ended a car at some lights whilst not paying attention.

Anyway the fella who was driving got out... And he was a dwarf!!!!

He said "I'm not happy"........

I said "Well which one are you then?"

running hot

Last night's minimum here in Brisbane was 17.7 degrees. But it was more than that inside, it was a one-sheet-no-blankets night. Winter starts tomorrow. I see the cold and wild and wintry weather has hit Canberra. Some rain there would be good. Here too, it is still very dry. I will jog up at Redcliffe today, maybe, just for a change.
Sunday's half marathon may be a little warm, at this rate. Some of my coolrunning peers are still considering whether to start on Sunday, so it may just turn into an old crocs' two hour jog for all of us. But let's hope I feel OK by the time the gun goes off.

one fine day

...and another 17k. Feeling a little more like running but it is a struggle.

The Lame Goose Hobble

I shuffled 14k around Sandgate this morning. The good news is, the shuffle was 5min or so per k, and the time seemed to pass really quickly. Malhereusement, the legs were sore and refused to loosen up.

Brisvegas weather - 26 today, occasional shower. It rained for one minute on the run.

While speedygeoff flies north...

I get to play. No, I didn't get out to the Vets Handicap today. I went for an easy run through the bush close to home. I was so slow! I wonder if it was due to the extra effort I put in yesterday to beat Aki and KC, not to mention the sprint finish with Garry. Anyway, I went for a slow plod through the bush for 75 minutes, chatting to my kangaroo mates. I'll leave it to Geoff to update the Vets Results after he settles in north of the border. Geoff, don't forget to tell Tesso I still think Connie's a bitch.

Saturday cross country results - Carillon 6k (it was really longer than 6k - somewhere between 6.3 and 6.6k).
Female: 8. Thea Zimpel 30:16. Male: 31. Ewen Thompson 29:48, 35. Geoff Barker 31:13.

Run yourself ugly - A photo of one of the speedygeese racing a middle distance event at one of the very enjoyable combined Interclub/Vets meetings earlier in the year. Who is it? Hint... the ugly one is not #166.

Moving is Freedom

- Graeme Hush, "Move"

Winter looms
I never do much running in June and July in Canberra, it is too cold, it is simply too difficult to get out the door when there are plus-or-minus single digit degrees on the thermometer. So the choices we have are to hibernate, or to fly north. I choose to fly north for the next two weeks.

Where Is The Love (1987)
The cry of the city, the mourning in the streets. Have we run out of pity? Do the hurting ones we meet? Do we care anymore? Do we feel anymore? Where is the love? When the neon has faded from the sky. When the glitter's gone, and you're on your own, where is the love? In the still cold of the night (still cold). In the hearts of the few. There's a secret (a secret). There's a doorway. A passage to the other side. Do we care anymore? Do we need to any more? Where is the love? When the neon has faded from the sky. When the glitter's gone, and you're on your own, where is the love? Where is the love? Where is the love? Can you show me the love?

Last night's CD launch was awesome, a group of close friends listening to Graeme Hush and the band playing songs from the new double album "Home: Songs from the journey: 1982-2006". 35 tracks. Powerful stuff. And surprise, Mon was on keys/backing vocals at the launch. Just like old times.

Last night at the track
Only nine of us braving the cold, with me holding the watch, Adam, Annette, Colin, Ken, Maria, Matthew, Neil and Tony ran 20 x 20 seconds on each minute.

ABS Fun Run
From where I was running in the field, I could see Ken & Katie run about 30 minutes, I ran 31 minutes, and Amanda 32. The distance is about 7.3k but seems longer. It (30.57) was all I could do; I think I need a holiday.

So it's CDs into the car and off to Brisbane for a fortnight. Yay!

"In from the storm. Sheltered and warm" - Graeme Hush, "Away"


FOOTNOTE
We have learned that Katie has won the 'Seasonally Adjusted Runner' prize in yesterday's ABS Fun Run. Maths may not be pointless after all!

Maths is Pointless

Oh, and happy birthday to Strewth, who is not known for her mathematical savvy, and to Queen Victoria, who is not a museum.

How many halves makes one?

Listening to: Signal Fire, by Snow Patrol. Apparently it's from Spiderman 3 (pity about the movie).

Today at BBQ Stakes
Helen 26.21
Me 26.22
Charlie 27.07
No, I did not run with Helen. Anyway she would have out-sprinted me by more than a second if I had. I gave Helen the obligatory 90 seconds start. I thought I was moving along quite well in the windy conditions. Helen's run was her third fastest in 66 starts. Charlie's run was a near pb; and watch out, I spied her buying skins afterwards.

Half Marathons
On the same weekend as the ACTVAC Half Marathon are two other excellent races, the Sutherland Half on Saturday 25 August, and the Adelaide Half on Sunday 26th. I am very tempted to run Sutherland; it is decades since I ran that one, and it is where I ran my lifetime pb of 70.06 (when I was second to John Andrews in a big field). And now there is an added bonus; I can visit grandchildren on the way home.

The plan is to run five halves this year, so it's two down; three to go: Doomben, Sutherland or ACTVAC, and Australasian Masters. Even if all three are "slow" I will have had a good year after my times at Weston Creek and Canberra. So, nothing to lose!

Charlie running the marathon

Vote <1> Goose

ACTVAC AGM
I was interested as usual to see how many of the speedy geese training group (ie us), and how many very good friends of the geese, became members of the new committee to run Veterans Athletics in the ACT for the next twelve months.

There was a very good turnout of Vets at the AGM. Although, only about four members of our training group were there.

Nevertheless, on the committee we are well represented again!

Geese: (ie those with their names on my current roll)
President Chris Lang
Secretary Rod Lynch
Committee Roger Pilkington, Geoff Sims

Very good friends of the Geese (ie have run with us in the past)
Committee Peter Cullen, Marion Blake

Potential Geese (ie haven't run with us but could! Any time, you're welcome!)
Vice President Rosemary Parker
Committee Craig Wisdom, Jack Thackray

Non-geese (ie would steer clear of us) - no-one!

There is however a vacancy for Treasurer which will have to filled within the next month. So if you (a) have the motivation and heart for the job, and (b) have the capacity and ability to fulfil the functions of the job, please apply now to a committee member! Finances have been left in an excellent state by Will Foster, but it will still need a big commitment and some hard work by whoever takes it on.

I deflected several (well meaning) requests to rejoin the committee, as my sub-committee role is more important to the club, and my time is taken up coaching anyway.

How we trained
Last night saw Adam, Alan, Amanda, Ewen, Geoff B, me, Helen, Katie, Ken, Maria, Mick C, Ruth and Sonia run ten intervals of 40 seconds each two minutes on a darkish track through the Parliament House gardens.

Song of the week Chocolate, by Snow Patrol
This could be the very minute
I'm aware I'm alive
All these places feel like home.......

Monday Morning Monitor

My training progress
last week's target: 120k
achieved: 82k
year total to date: 2,065k in 20 weeks
this week’s target: 90k: will be on holidays at end of week.
weight: 64kg ►◄

Monday was a day off after the half marathon; Friday I didn't run, not feeling too well. Hopefully in two weeks and with more rest I will be OK to run Doomben. Still, there is nothing wrong with an 80k+ week, and even if that's "all" I do for the rest of 2007, I will still be way ahead of the year's target.

Saturday cross country results - Mawson 3.7k (short course)
Women 11. Annette Sugden W40 17:34
No other goose ran. The course wasn't all that inspiring, I hear.

Brett Cartwright wins SMH Half
I came across Brett last month training on Drake Brockman Drive just 100m from where I live. And spoke to him briefly about marathons, as you do. Apparently he lives not far away from me. And trains by himself? But that was the first time I had seen him.

Mother Goose Freezes Butt

BUT first, Chelsea won.



BUTT second, I heard a very funny story at Karen's 50th birthday party last week. A salutary lesson, it reminded me of the time my nephew's tongue was stuck in the freezer compartment of our fridge and we had to use warm water to free him. BUT this time it was a story about Karen, her butt, and a car's bumper bar.

The END of the story is not for publication.

Karen joined my training group in 1981 or 1982, in fact she was the first ADULT to do so. Before that there was "only" a group of four or five lads of ten or eleven tender years who were jogging with me, training for the 1500m. Nathan Moore; Tony Brown; Justin Harrison; the other names escape me but I am sure they are just as famous now as the ones I recall.

Soon after, Karen invited Carol to join, and the rest is history. Or possibly archaeology.

Without Karen, it is most unlikely the Speedygeese would ever have come about. That makes Karen the original goose, and given Karen's propensity for writing adolescent literature, I would like to think she will be known from here on as "Mother Goose".

Happy Birthday, Mother Goose!

Running Mates

France's new President names jogging partner as Prime Minister. Story here. Now that's the sort of news trivia I like to see! Perhaps some of my Canberra friends could follow suit? I'm free.

Go You Mighty Blues!
The English FA Cup Final is here! Tonight, our time. The two best teams of recent years are fighting it out. I have been a Chelsea supporter all my life ... which none of you will know as I don't ever mention it (until now!!!.) Here are their recent goals:



But Man Utd have taken the League trophy from Chelsea this year. Let's hope Chelsea flogs them tonight. Go you Mighty Blues!

Brooke Fraser: Deciphering Me

Thursday training report
At Dickson last night, Adam, Annette, Colin, Geoff B, Geoff S, Joel, Kathy, Matthew, Neil, Rod, Ruth, Tony and Yelena ran a pyramid - 400, 600, 800, 600, 400 on 5mins - in conditions which were mild, after clouds starting building up during the day, working towards some light overnight rain.

We shared the track with some sprinters who usually train at the AIS, but who have had to relocate while the AIS track is being replaced.

Next week: The ABS Fun Run
From Ian Clout, 6252 6737: The ABS Fun Run will be held on Thursday 24 May starting at 12.30pm, at John Knight Park, Lake Ginninderra. It's not too late to enter, and entry forms can be downloaded from the website. Team entry forms should ideally be received at the ABS by today Friday 18 May so that chest numbers can be allocated and returned to you for distribution before the race. Individual entries (but not team entries) will also be taken on race day. If you would prefer to deliver your entry form/money by hand to me at ABS House Belconnen, please ring or email me to arrange a suitable time. If you can't contact me, please contact Mick Atkinson on 6252 5131.

I will be there: of course, I was employed by the ABS for 34 years and launched (with John Harding) the first ABS Fun Runs back in the 1970s. And I am having a good run with chest numbers; marathon (6) as a result of seeding, Half Marathon (3) as a result of being a life member of the CCC, and now the ABS Fun Run (5) for what reason I have yet to determine, but which could be friendly race organisers.

A game!
Also a simple test of your reasoning ability. Fields of Logic.

BBQ Stakes

One of the popular lunchtime runs is the BBQ Stakes, an undulating 6k run every Wednesday lunchtime, starting and finishing at Woden town centre.

It has the best handicap system I have encountered. (Although you cannot eliminate “burglars” altogether; one of the very well known burglars in Vets runs it regularly.)

It runs in reverse on the first Wednesday of the month (see profile below), which is also Team Challenge day, and the normal (clockwise) direction on other Wednesdays.


Course profile. Reverse is my favourite direction, although some runners feel it is harder that way.

The BBQ Stakes website is at http://www.lunchstakes.webathletics.com.au/bbqstakes/about.htm


The course map.

Some of the geese are regulars, including myself. For the record, this year’s results include:

date-run number-time
Helen
10/01/07 48 28:57
17/01/07 49 29:26
24/01/07 50 28:14
07/02/07 51 28:23
14/02/07 52 26:31
21/02/07 53 26:46
28/02/07 54 26:30
07/03/07 55 26:18 **pb
14/03/07 56 30:33
21/03/07 57 27:45
28/03/07 58 26:51
04/04/07 59 32:07
11/04/07 60 26:12 **pb
18/04/07 61 28:11
26/04/07 62 26:38
02/05/07 63 26:39
09/05/07 64 27:24
16/05/07 65 ~26:57

me
03/01/07 33 25:46
17/01/07 34 28:25
24/01/07 35 25:58
31/01/07 36 29:11
07/02/07 37 24:47 **pb
28/02/07 38 25:02
14/03/07 39 28:58
21/03/07 40 26:05
28/03/07 41 25:16
04/04/07 42 25:31
11/04/07 43 29:25
18/04/07 44 26:55
26/04/07 45 26:15
02/05/07 46 25:15
09/05/07 47 26:29
16/05/07 48 ~25:20

Roger
03/01/07 701 25:52
10/01/07 702 26:24
17/01/07 703 27:15
24/01/07 704 27:15
31/01/07 705 27:04
07/02/07 706 26:46
14/02/07 707 26:21
21/02/07 708 26:15
28/02/07 709 26:23
07/03/07 710 26:09
14/03/07 711 41:23
21/03/07 712 29:37
28/03/07 713 28:41
04/04/07 714 28:05
11/04/07 715 28:52
18/04/07 716 28:46
26/04/07 717 27:38
(Roger's pb is 22:21, in 1990 & 1991)

Charlie
16/05/07 12 ~27:56
(Charlie's pb is 27:01, last year)

Carol
07/02/07 1 28:57 **pb
14/02/07 2 29:40
28/02/07 3 29:36
16/05/07 4 ~30:18

Bob
24/01/07 347 26:42
(Bob's pb is 21:30 in 1987)

Preliminary Results Canberra Half Marathon

Speedy Geese, Goslings, and a couple of Goose Impersonators (very good friends of this goose) in the Canberra Half Marathon:
43. Richard Faulks ACT 47 M45 1:24:58 4:01
70. Geoff Moore ACT 59 M55 1:28:52 4:12
127. Gary Bowen ACT 50 M50 1:34:19 4:28
138. David Webster ACT 55 M55 1:35:24 4:31
142. Helen Larmour F ACT 47 W45 1:35:35 4:31
149. Emma Adams F ACT 38 W35 1:36:06 4:33 gosling
185. Zel Bodulovic ACT 51 M50 1:39:34 4:43
202. Jeni Greenland F NSW 33 1:40:37 4:46 gosling
216. Carol Ey F ACT 47 W45 1:41:37 4:49 vgf
218. David Baussmann ACT 56 M55 1:41:55 4:49
224. Michelle Wells F ACT 35 W35 1:42:19 4:51 vgf
225. Thea Zimpel F ACT 24 1:42:22 4:51 gosling
237. Alan Duus ACT 61 M60 1:43:42 4:55
238. Annette Sugden F ACT 44 W40 1:43:44 4:55
276. John Alcock ACT 61 M60 1:47:00 5:04
306. Geoff Barker ACT 62 M60 1:49:12 5:10
357. Mick Charlton ACT 55 M55 1:53:10 5:21
360. Peter Hogan ACT 60 M60 1:53:18 5:22
416. Ruth Baussmann F ACT 56 W55 1:57:20 5:33
441. Cate Winning F ACT 44 W40 2:00:26 5:42 vgf
450. Michael Freer ACT 77 M75 2:00:48 5:43
453. Barbara Tucker F ACT 58 W55 2:00:56 5:44
459. Adam Robinson ACT 34 2:01:27 5:45 gosling
470. Margaret McSpadden F ACT 60 W60 2:02:52 5:49
569 finishers

Put right from the cold one

Song of the week: The Unwinding Cable Car - Anberlin, from "Cities". Contains the line "Don't drop your arms" --which I think is code for "keep the intercession going". Here here.

Speedy Geese Awards at last night's dinner:
1. The most improved goose over the summer track season - Amanda Walker
2. A special prize, the Perfect Running Buddy award for supporting encouraging and generally being friendly with others far beyond the call of duty - Peter Hogan.

Two Way Translation
Have you ever tried the on-line translators? Some, like http://www.freetranslation.com/ provide a word by word translation to give you a very rough idea of the meaning. I translated the following (from my blog a few days ago) from English to Italian to English again:

"There is good news on my "weight" - I tried on a pair of trousers I haven't worn since the early 1990s because they became too small, and they fit me again. Snug, but wearable."

and got

"There it is some good news on the mine "the weight '- I experienced a couple of pants I did not put on since the first 1990 because became too small, and go me well still. Put right from the cold one, but indossabile."

Good thing I used clear language for a change!

Sunday's Half Marathon Results - still not available

Amanda - most improved

Monday Morning Monitor

My training progress
last week's target: 100k
achieved: 114k
year total to date: 1,983k in 19 weeks
this week’s target: 120k
weight: 64kg ▲

Women’s 6k Jogalong result 6 May
1. Helen Larmour W45 27:10 (started early)
102. Barbara Tucker W55 32:45
103. Charmaine Knobel W55 29:18
121. Margaret McSpadden W60 33:12
127. Caroline Campbell W60 32:24
189 finishers

half good half marathon

What was really good was the pace I ran with to the half marathon mark today. What was even better was - that was the finish line! So my raft of excuses can be shelved for another time. I ran about 88.50. More goals achieved! This will be a GOOD year! The time beats my M50 and M55 pbs, in fact is my fastest since May 1994 when I had just turned 46. And now I'm 59. I will publish official results when they come out - there were many very good times run by the geese and goslings.

But First Saturday's 5k results: (approximate) Katie 20.38, Sonia 21.09, Amanda 21.23, Trevor 22.23, Ewen 22.33, Neil 22.49, Thea 23.52.

And Reversing the reverse chauvinism of yesterday

Hazardous materials data sheet - click to enlarge

wicoe press release

What's on at the half marathon venue
Today 2.00pm 1k
Today 2:30pm 5k
Tomorrow 9am 21.1k
As the half marathon approaches, my sore throat has turned into a cold...

wicoe
(Women In Charge Of Everything)
is proud to announce the opening of its
EVENING CLASSES FOR MEN!
OPEN TO MEN ONLY
ALL ARE WELCOME

Note: due to the complexity and level of difficulty, each course will accept a maximum of eight participants

The course covers two days, and topics covered in this course include:

DAY ONE

HOW TO FILL ICE CUBE TRAYS
Step by step guide with slide presentation

TOILET ROLLS- DO THEY GROW ON THE HOLDERS?
Roundtable discussion

DIFFERENCES BETWEEN LAUNDRY BASKET & FLOOR
Practicing with hamper (Pictures and graphics)

DISHES & SILVERWARE; DO THEY LEVITATE/FLY TO KITCHEN SINK OR DISHWASHER BY THEMSELVES?
Debate among a panel of experts.

REMOTE CONTROL
Losing the remote control - Help line and support groups

LEARNING HOW TO FIND THINGS
Starting with looking in the right place instead of turning the house upside down while screaming - Open forum

DAY TWO

EMPTY MILK CARTONS; DO THEY BELONG IN THE FRIDGE OR THE BIN?
Group discussion and role play

HEALTH WATCH; BRINGING HER FLOWERS IS NOT HARMFUL TO YOUR HEALTH
PowerPoint presentation

REAL MEN ASK FOR DIRECTIONS WHEN LOST
Real life testimonial from the one man who did

IS IT GENETICALLY IMPOSSIBLE TO SIT QUIETLY AS SHE PARALLEL PARKS?
Driving simulation

LIVING WITH ADULTS; BASIC DIFFERENCES BETWEEN YOUR MOTHER AND YOUR PARTNER
Online class and role playing

HOW TO BE THE IDEAL SHOPPING COMPANION
Relaxation exercises, meditation and breathing techniques

REMEMBERING IMPORTANT DATES & CALLING WHEN YOU'RE GOING TO BE LATE
Bring your calendar or PDA to class

GETTING OVER IT; LEARNING HOW TO LIVE WITH BEING WRONG ALL THE TIME
Individual counsellors available

What I like about you

I read your blog because
(a) it is a dialogue, not a monologue
(b) the writer writes for the audience

I don't read the blogs which I don't read because
(a) they contain politics

Simple, really.

All the blogs I read are good, but here are two I particularly like (and I record this knowing there is a low probability the authors would ever read what I am keying* in) because they are a husband-and-wife effort where there is plenty of cross-comment and humourous interchange between the two:
the man: iliketoast: his posts appear on the sidebar under "more runners"
the woman: ihatetoast: her posts appear in the sidebar under "running writing"
the difference: I will leave that to you to decide if my categories are apt.

*note use of word "keying" instead of "typing", though I still don't understand why "typing" is now passé, because after all, that is what I am doing. Except for the mousey bits. And would that be "mousing", not "keying"? OK, sorry, "I record this knowing there is a low probability the authors would ever read what I am composing". Better, oh pedant?

Thursday training saw Adam, Charlie, Geoff B, Joel, Kathy, Ken, Margaret, Matthew, Neil, Rod, Ruth, Tony and Yelena run 5 x 700m on 5 minutes. Me too.

Another good point-and-click game - Zoo - quite fun, in French but you soon get the hang of it. I soon discovered you could revert to any previous screen via "View History". Although such a move is not essential. But it's different.

Enough rambling; see you tomorrow, same time, same URL.

icy intellect

Banana Leaf this Monday 6:30pm licensed/byo
So far I have ten names. Kathy, Geoff, Katie, Ken, me, Neil, Ruth, Helen, Ewen, Peter H. More?

Why I ran bad yesterday
Sore throat today. Most agonising. May put paid to fast half, again.

Physics Joke.
Subatomic particle shop SALE
Electrons: 50 cents
Protons: $1
Neutrons: no charge.

Brain frozen, so stop here.

The kilometers are looking bigger

Monthly Women's Jogalong Result (last Sunday) included
Helen Larmour W45 27:10
Charmaine Knobel W55 29:18
Margaret McSpadden W60 33:12
Caroline Campbell W60 32:24
189 finishers

BBQ Stakes
I ran a slower 26:30 today after a 25:15 last week. It didn't feel any slower! It is just the body refusing to run fast knowing there is a half marathon coming up. Helen ran a minute slower than me, also preparing for the half marathon.

Half marathon focus
In 2005 my times were:
Weston Creek 1:39.12
Canberra 1:59.51 (2 hour pacer, no recognition)
ACTVAC 1:30.48

In 2006 (mostly better):
Weston Creek 1:33.40
Canberra 1:34.20
Queensland 1:29.55
ACTVAC 1:32.51

And in 2007 so far:
Weston Creek 1:29.35

So in Canberra this Sunday my primary target is to beat last year’s 1:34.20 for the same race. The secondary target is to break 1:30, and the ultimate target is to get in under 1:28. Therefore I will attempt to start off at 4:10 per km, and if I maintain that pace to the very end, achieve a 1:27.50. However today in the 6k my first k was 4:35, so it will be very hard for me, I fear.

Team Members Needed

We the speedygeese will be fielding a team in the ABS Fun Run on Thu 24 May at 12:30pm. Team entries close 18 May. So to all training group members, if you are running in the Fun Run, please add to your entry the Team Name "speedygeese" and organisation "ACTVAC". For details of the run, see http://www.lunchstakes.webathletics.com.au/absfunrun/about.htm.

You will notice the entry form says "Individual entrants should enclose a stamped self-addressed envelope so their chest number can be posted to them." This will apply to us as well, as there is no opportunity to distribute numbers were they to all be sent to one place.

There are many donated prizes - plan a long lunch that day. Proceeds from the ABS Fun Run will go to the ACT Cancer Council.

song of the week: Deciphering Me - Brooke Fraser, from "Albertine". For many years I have favoured almost exclusively men's voices. Now at last a female performer whom I like as much. Not only a great voice, an unselfconscious style, and superb arrangements, but very good lyrics as well. Her album Albertine is currently in the album charts.

Friend, it's getting late, we should be going
We've been sat here beneath these flickering neons for hours
Well I am cracking their code
You are deciphering me
For I am a mystery
I am a locked room in a tall tower

Oh can you feel the gravity falling
Calling us home
Oh did you see the stars colliding
Shining just to show we belong
We belong

Your telescope eyes see everything clearly
My vision is blurred but I know what I heard echoing all around
Well I am tuning you in
You are deciphering me
Not such a mystery
Not such a faint and far away sound

Oh can you feel the gravity falling
Calling us home
Oh did you see the stars colliding
Shining just to show we belong
We belong

It's love, it's love that holds us
We will be alright
It's truth, it's truth that shows us
If we'll walk in its light
It's love, it's love that holds us
We will be alright
It's truth, it's truth that shows us
If we'll walk in His light

Oh can you feel the gravity falling
Calling us home
Oh did you see the stars colliding
Shining just to show we belong

Monday Morning Monitor

My training progress
last week's target: 120k
achieved: 120k
year total to date: 1,869k in 18 weeks
this week’s target: 100k or so
weight: 63kg ►◄

A report has come through that at the Jogalong yesterday morning Katie ran the minijog with speedyMeg, speedyJackson sped away too, and Helen ran with speedyJack. Much more fun than racing the 6k.

The local half marathon is only six days away. I will only ease off the last couple of days. I plan to set out "too fast" and see what happens. Some speedygeese are running the half marathon eve 5k on Saturday so I will go and cheer them on.

Otherwise, a normal week looms, with BBQ Stakes on Wednesday, speed work Monday and Thursday, and a long run at Vets on Tuesday followed by birthday champagne.

There is good news on my "weight' - I tried on a pair of trousers I haven't worn since the early 1990s because they became too small, and they fit me again. Snug, but wearable.

OK, who's going to the "Banana Leaf" next Monday?

Amanda & Helen at Mt Majura

How to run faster

speedygeese at Saturday’s cross country race
Campbell Park women 6k
9. Kathy Sims W55 29:05
11. Caroline Campbell W60 31:49
14 finishers

Campbell Park men 6k
13. Geoff Moore M55 25:38
23. Trevor Cobbold M55 27:52
29. Ewen Thompson M50 28:55
33. Geoff Sims M55 30:15
42 finishers

how to run faster
If you're older, and getting slower, and want to run faster over long distances, train longer! Anti-intuitive, but true.

Of course, you will need to continue, or at some early stage resume, your tempo running, speed work, and racing as well.

Maths test part five

click to enlarge

A day over 59

quote of the day: "I will not die an unlived life. I will not live in fear of falling or catching fire. I choose to inhabit my days, to allow my living to open me, to make me less afraid, more accessible, to loosen my heart until it becomes a wing, a torch, a promise. I choose to risk my significance; to live so that which comes to me as seed goes to the next as blossom and that which comes to me as blossom, goes on as fruit." - Dawna Markova

A brilliant game samorost1 and its followup, even better, you can play the first half for free, samorost2

Amazing Guitar
http://www.youtube.com./watch?v=QjA5faZF1A8

Thursday training
The first of four four-weekly 2k time trials was held in windy conditions on a rough grass track at Dickson. After the time trial, we ran 12 x 50m sprints with a 40m jog between, in relay teams of three. For the record, the 2k times were Colin 7:09, Rod 7:28. Ken 7.46, Matthew 8.16, Maria 8.32, Roger 8.47, Geoff S 8.49, Neil 8.52, Kathy 9.25. Adam 9.38, Caroline 9.50, Ruth 10.30, and Margaret 10.45.

Banana Leaf.
I have booked the Banana Leaf Restaurant for Monday 14 May at 6.30pm and will take names next week.

May the fourth be with you

Today is significant for the fact that May the fourth is the date in which "Alice's Adventures in Wonderland" takes place, being also the date of birth of Alice Liddell, to whom the author Charles Dodgson ("Lewis Carroll") told the story, and is also the date of the birth of speedymoi, whose middle name is by coincidence, Lewis.

O frabjous day! Callooh! Callay!'
`Twas brillig, and the slithy toves
Did gyre and gimble in the wabe:
All mimsy were the borogoves,
And the mome raths outgrabe.

"Beware the Jabberwock, my son!
The jaws that bite, the claws that catch!
Beware the Jubjub bird, and shun
The frumious Bandersnatch!"

He took his vorpal sword in hand:
Long time the manxome foe he sought --
So rested he by the Tumtum tree,
And stood awhile in thought.

And, as in uffish thought he stood,
The Jabberwock, with eyes of flame,
Came whiffling through the tulgey wood,
And burbled as it came!

One, two! One, two! And through and through
The vorpal blade went snicker-snack!
He left it dead, and with its head
He went galumphing back.

"And, has thou slain the Jabberwock?
Come to my arms, my beamish boy!
O frabjous day! Callooh! Callay!'
He chortled in his joy.
- JABBERWOCKY (Lewis Carroll)

Only one year before I join the M60s
And when I am sixty! As speedy as Trevor!
And I think I'll stay speedier then for ever and ever!
- a really bad rewrite of "Now I am Six" by A A Milne

Why are you standing around in uffish thought?

History Makers

From Vetrunner magazine, the ACT Veteran Athletic Club members who ran in the Canberra Marathon. Click to enlarge.

Photos/montage by John Kennedy

At the races

Speedy geese at Cooleman Ridge
women 8k
1. Kathy Southgate W50 33:34

men 8k
27. Mick Charlton M55 44:23
28. Geoff Barker M60 44:48

BBQ Stakes *reverse course* today
me about 25:15
Helen about 26:49
Roger ran 27 something I think.
(yes I was a whole minute faster than last week, & Helen about the same as she ran last week)

* so should we be naming it the QBB sekatS?

Maths test part five

In-de-fat-ig-a-ble

Training Monday night
"Highlight" was Ewen leaving before we could celebrate his birthday. Darn, what to do with all that champagne?

Alan, Amanda, Charmaine, Ewen for a while, me, Helen, Joel, Kathy, Katie, Ken, Maria, Mick, Neil, Richard, Ruth, Sonia & Yelena ran 6x2mins on, 2mins off, starting up a hill on a loop so that the faster runners would get the uphill bit each surge.

Song of the week "And it rained all night" - Thom Yorke.
Any song that can fit in the six syllable word "indefatigable" must be good!

And it rained all night and washed the filth away
Down New York airconditioned drains
The click click clack of the heavy black trains
A million engines in neutral

The tick tock tick of a ticking timebomb
Fifty feet of concrete underground
One little leak becomes a lake
Says the tiny voice in my earpiece
So I give in to the rhythm
The click click clack
I'm too wasted to fight back
Tick tack goes the pendulum on the old grandfather clock

I can see you. But I can never reach you

And it rained all night and then all day
The drops were the size of your hands and face
The worms come out to see what's up
We pull the cars up from the river

It's relentless Invisible Indefatigable Indisputable Undeniable

So how come it looks so beautiful?
How come the moon falls from the sky?

I can see you. But I can never reach you
I can see you. But I can never reach you


Maths test (part four)